In #China , weightlifters use a variety of #squat assistance variations to target weaknesses and improve coordination. One variation is the wide stance partial #backsquat which helps strengthen the glutes and adductors without taxing the knees and quads (which are already used heavily in most #weightlifting movements). Liang Chenxi (69kg at the time) performed sets with 250kg after his heavy #cleanandjerk session during the 2015 summer #mastrengthcamp .
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The #strength benefit from this movement carries over to a stronger start position since we teach to push the knees out rather than back. Additionally, the glutes are very strong hip extensors especially during the start position and extension. So if you are weak or lack coordination in these positions, try this as part of your accessory work. .
#gathletics#fitness#weightlifting#crossfit#accessorywork#squat

Importance of pull strength and lat work !
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#gathletics#athleticperformance#training#speedwork#lats#pullstrength
@Regrann from @specialstrengths - @patricko_connell hitting a 290lb/~132lb snatch, a 7.5lb/~3.4kg lifetime PR.
During his weekly training @westsidebarbellofficial the past 3 weeks the primary focus has been the snatch pull.
The beginning of each session consisted of snatch speed pulls:
Week 1 - 12x2 @ 30%
Week 2 - 10x2 @ 35%
Week 3 - 8x2 @ 40%
*each double is a reset, NOT touch and go
*% is based off 1RM snatch deadlift
*band tension set to ~200lbs/~91kgs at top
*all pulls performed while standing on 1” mat
The second movement was a specialty pull/deadlift/good morning variation. These where fresh movements his body was not accommodated to, thus recruiting fresh nerves designed to target the posterior chain in the ROM of the snatch. Sets ranged from 3-6 and reps from 3-10 depending on the intensity.
Lastly 30 minutes of pure lat work targeted at improving strict muscle ups. This involved intensity techniques such as supersets, giant sets, and the heavy utilization of lat pulldown/low row cable machines. This allows for the strict loading of the lats from a multitude of angles. **during the 3 weeks of this work, he snatched only 1 other time
#westsidebarbell#westsideagainsttheworld#performanceperformance#snatch#olympicweightlifting#posteriorchain#tripleextension#crossfit#lats